What is the optimal mpw for an adult man wants to stay in shape but also has a life?

Just do an easy 10-12 km every morning when you wake up.So easy to set aside 40 to 50 minutes every day for your health .

Average 3-5 miles 3.5x (every other day) a week is plenty according to just about any doctor regarding general fitness

I would try to keep doing strides and plyos weekly too. No need to lose any speed/power just jogging around all year

For maximum health benefits, you should do 5-10 hrs / week of cardio exercise.

runnersworld.com

New study determines the optimum amount of weekly exercise that lowers risk of death

The results reveal it's more than the recommended 75-150 minutes a week...

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100

About 500 meters, depending on the size of your house and the location of your tv with respect to your kitchen. This should roughly be the distance per week you cover if you make several trips to the kitchen for some doritos while watching Fox News and Newsmax everyday for hours on end.

Not all of us are in the states. I know it’s hard for Americans to remember there are other counties in the world, but do keep up!

Honey, you're not an "adult who also has a life", you're a hobbyjogger. Let's be realistic here.

Just to stay in good shape and healthy only requires 3-4 easy runs per week 30-60 min duration.

Define older....? Do you lift 1 or 2 days? Is the Yoga to show off your feminine side? I would do 3-4 times a week, 5 miles at 8 minute mile pace. That should give your neighbour plenty of time to head over and give your missus a good seeing to.

I don't know - but if I do anything less than 12 hours of exercise a week, I gain weight.

Metabolism is a fairly individual thing.

Idk. What’s the optimal mpw for a sub 13 5k?

There isn't a magic number in terms of just running, but 4, 7, and 10 are levels in terms of hours of exercise per week. Cross training and strength training can figure into that total. At 4 hours per week you won't be too fit, but it's enough to slow down the rate of decline. You'll gain weight at this level, but not as fast as if you are sedentary. You can really be said to be 'training' at 7 hours per week. If you're competitive you won't be getting the most out of yourself with less than 10 hours, but that's not what you're interested in.

eat less

"Stay fit and healthy" is a great goal, but in my opinion, you need to be more specific if your long term goal is to reach, say 80, as fit, healthy, and youthful as possible.

That said, your balance of activities seems to be wrong. First, you aren't doing enough lifting. You should be doing weight lifting 3-5x/week. A couple of those days should be at the gym, but the other days can be simple body weight exercises, dumbbells, or resistance bands at home. It doesn't take long to do 3 sets of pushups, air squats, curls, etc. Figure out how to motivate yourself to do this. It will pay great lifetime dividends.

Now, about running.

Running should be for fun. That way, you can keep doing it into your 70s, like me. You need at least three days per week or else it becomes too easy to skip a day and then a week, a month, etc. Runs should be about 45 minutes, give or take a bit. You don't need to run longer than a hour, but if you have a fun trail nearby that takes longer, by all means do it occasionally.

How much do you need to run? You need to run enough to keep yourself sane and to keep from gaining weight. I'm not joking about the sanity part. You might find your life a little "flat" without the endorphins from running. I did when I was forced to stop for long periods.

Runners are obsessed with mileage. Dr Ken Cooper found that 12-30mpw was the "healthy" range for avoiding illness, but he also found that less than 12mpw was a LOT worse than greater than 30mpw. Don't worry about mileage, just run every other day. If you're bored and don't want to go to the gym on your off day, go for an easy run in the park.

From age 30 to my late 50s I worked an average of 55hrs/week, and we had two kids go from infants to college age. After family and career responsibilities I managed to carve out about 45 mins/day, 5 days a week for running. That was enough for me to run low to mid-17 5ks for most of that time.

That's even worse. You're ranting about American right wingers while you're either not even an American citizen or you're an American on some sort of trip. Seek help brother.

To answer OP's question, probably 30-35 mpw.

Science, not pop “science”, says ~3 hours of cardio is where health benefits top off.